Monday - 07/10/17

Strength:  15 Mins to find your Front Squat 3 Rep Max

WOD: For time:
Calories, Air Bike, 21/18 lbs
-- then --
3 rounds of:
10 Pistols (Alternating Legs)s
15 Pull-ups
20 Box Jumps
25 Push-ups
30 AbMat Sit-ups
-- then --
Row Calories, 30/27 lbs

Tuesday - 07/11/17

Strength: 3 rounds for time of:
15 Dumbbell Shoulder Press (pick challenging weight)
30 Banded Tricep Extensions

WOD:Complete as many rounds as possible in 15 mins of:
10 Deadlifts, 275/195 lbs
20 Lunges
30 Double Unders

Wednesday - 07/12/17

WOD: Every 1 min for 20 mins do:
100 Meter Run
5 Burpees

POST: 3 rounds for time of:
10 AbMat Sit-ups
10 Hollow Rocks
10 V Up Situps
Hollow Body Hold, 10 secs
Rest 1 min

Thursday - 07/13/17

WOD: For time:
10 Shoulder Press, 115/75 lbs
15 Overhead Squats, 115/75 lbs
20 Push Press, 115/75 lbs
25 Front Squats, 115/75 lbs
30 Push Jerks, 115/75 lbs
35 Back Squats, 115/75 lbs

Friday - 07/14/17

WOD: For time:
7 Toes-to-bars, 1 min (emom 7 toes to bar, starting with toes to bar)
50 Clean & Jerks, 135/95 lbs
 

Saturday - 07/15/17

WOD:Every 1 min for 30 mins, alternating between:
Sandbag Carry, 50M
Sled Pull, 135/90 lbs, 120 ft
15 Bumper Plate Ground To Overheads, 45/35 lbs

Sunday - 07/16/17


Open Gym 11AM - 1PM